As of: March 28, 2024, 6:34 p.m
By: Alexandra Grauvogl
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Instead of getting on your knees to do push-ups when things get difficult, you should try alternatives - e.g. B. the negative push-up. © IMAGO/Pond5 Images
If you find it difficult to do proper push-ups, you can often switch to push-ups on your knees. Here you can find out why you shouldn't do this and which alternatives are better for making progress.
When you do something for the first time, it is relatively unlikely that you will be able to do it straight away. This applies to most areas of life and especially to sport. Through consistent training we improve and can, for example, switch from simple exercises to more complex ones, lift heavier weights during strength training or maintain a higher speed during endurance running.
This also applies to seemingly simple fitness exercises such as push-ups. Many beginners find it difficult to lower their upper body in a straight line in a controlled manner and push it back up again. The temptation is then great to switch to the knee push-up. In the variant, also known as the “women’s push-up,” the knees are supported on the floor, which makes the push-up easier. But that's not a good idea from a training perspective. Read why and what alternatives there are here.
That's why the knee push-up is not the optimal replacement for classic push-ups
The knee push-up is popular with beginners because by kneeling down, the body weight no longer has to be completely stabilized by the torso and less strength is required in the arms, chest and shoulders to push yourself up. On the one hand, this is okay because it can initially strengthen the muscles. From this point of view, the push-up variation is suitable for beginners. However, the knee push-up does not lead to learning the correct body tension that is necessary to perform a full push-up.
When performed correctly, classic push-ups are an effective bodyweight exercise that engages muscle groups throughout the body, especially:
pectoralis major and minor
anterior part of the deltoid muscle (shoulder)
Back of upper arm (triceps)
In addition, the stomach, back and deep core muscles as well as the front of the thighs and buttocks are strengthened when holding the supporting position. As soon as you put your knees down, the lower body is relieved because the hips are taken out of play.
A push-up on your knees cannot prepare you for the full-body strain of a classic push-up. If you exclude your torso and lower body from the movement, you are doing a very simple exercise that is only half as challenging. And because the level of difficulty is significantly reduced, multiple repetitions can be done without putting enough strain on the muscles. Because of its simplicity, it's also possible for sloppy postures to creep in in the hands, wrists, or shoulders without you noticing. If you then try to do a proper push-up, it will no longer work.
Push-ups for advanced users – training plan PDF
Anyone who can do 10-20 clean push-ups can download the 4-week training plan “Push-up Power for advanced users” after simply registering with the USER.ID login service.
4-week training plan for more push-ups © Photo: IMAGO/Pond5 Images
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Three more effective alternatives to kneeling push-ups
So there are several good reasons not to rely (alone) on the knee push-up to learn proper push-ups. The following alternatives are better for making progress with push-ups:
Incline Push-up/Elevated Push-up
The execution is similar to the classic push-up, only here the hands are placed at a higher level than the feet. The higher the hands, the easier. For example, start with your hands at chest height (window sill) and work your way down - railing, bench, step.
Example: 3 sets of 12 repetitions
Negative push-up
The push-up requires more than strength in the triceps and chest. The core muscles play the most important role in the controlled reduction of body weight. A negative push-up (i.e. a push-up without pushing up) strengthens the core foundation. The body is lowered from the supporting position very slowly and in a controlled manner to the final position. Count to 10, 20 or 30 seconds. The tension is maintained throughout the entire movement.
Example: 3 sets of 5 repetitions
Paused Push-up
For those who are able to do a few technically correct push-ups but can't yet complete a full set of, say, 12 reps, the rest-pause method is a good option. You start with the maximum possible number of clean push-ups, for example 3 repetitions. Then you briefly step out of the position, take three deep breaths and then continue with the next repetitions. Then another break, and so on. Until you have completed the sentence and there is a longer pause in the sentence.
Example: Always do as many clean repetitions as possible, take a quick breath, keep going
These kneeling pushup alternatives will not only help you build strength but also help you feel comfortable in the full pushup position.
Would you like to know what your own push-up skills are like? There are scientifically based guidelines that you can use as a guide. They indicate how many push-ups men and women should be able to do in different age groups. By the way, there is a very special challenge for push-up professionals: 100 push-ups in a row - you can find the right training plan here.
Can't do a single push-up yet? Then download the training plan PDF for free HERE! You will be introduced to the push-up step by step with preliminary exercises until you can perform it with clean technique.